Do you have a picky eater at home who refuses to eat any vegetables? Want to know how to make healthy meals for picky eaters and increase their veg intake without any fuss? Read on for my guide on ways to sneak vegetables into kid-friendly meals.
The Challenge of getting kids to eat vegetables
We all know that vegetables are very good for our bodies. Despite the numerous health benefits, getting children to eat their veggies can be a tricky task for parents. Many children will naturally exhibit picky eating habits, expressing aversion to certain vegetables or a resistance to trying new foods. In studies it has been found that parents report that 20% to 60% of young children are not eating a full range of foods.
The textures, tastes, and appearances of vegetables can be off-putting for some children, leading to mealtime battles and a limited variety of foods in their diet.
For parents, it can feel like an uphill battle against the marketing experts. The modern food environment constantly bombards children with processed and sugary options that are more appealing due to their flavour profiles and marketing tactics.
Fast food, packaged snacks, and sugary drinks are usually seen as more appealing than a carrot or green bean. We never have trouble getting our kids to eat a meal from McDonalds, do we?
Sneaky ways to incorporate veggies into healthy meals for picky eaters
To overcome the challenges of getting kids to eat their vegetables, you can fight back with clever tactics to incorporate veggies into kid-friendly meals without them even realising it. These techniques involve creatively adding vegetables into dishes that children already enjoy, making the experience a pleasure instead of a battle.
However, I wouldn’t rely on hiding vegetables as the only method of getting your kids to eat more, as it fails to develop a genuine love of vegetables. It is a means to an end and a way of increasing nutrient intake.
I’d recommend that you also incorporate other strategies to increase vegetable intake in kids, at the same time.
In the following sections, we will explore various sneaky ways to incorporate vegetables into kid-friendly meals. These methods range from hiding vegetables in familiar dishes to transforming veggies into shapes and forms that children find enticing.
By adopting these strategies, you can ensure that your children receive the nutritional benefits of vegetables while expanding their palate and fostering a positive relationship with healthy foods.
Sneaky Tip #1 – Adding pureed vegetables to pasta sauce
One sneaky way to incorporate vegetables into kid-friendly meals is by adding pureed vegetables to pasta sauce. This method allows you to boost the nutritional value of the sauce without compromising its taste or texture.
Try blending cooked vegetables like carrots, spinach, or peppers and then adding the puree to your favourite store-bought or homemade pasta sauce. The pureed vegetables will seamlessly integrate into the sauce, enhancing its flavour and providing an extra dose of vitamins and minerals.
It is best to start with small amounts of puree and gradually increase it over time to help children adjust to the taste.
Sneaky Tip #2 – Blending vegetables into smoothies or popsicles
Smoothies and popsicles are a great way to hide vegetables while creating delicious treats that kids will love. By blending vegetables like spinach, kale, or cucumber with fruits and other ingredients, you can create nutritious and refreshing smoothies.
The sweetness of the fruits will mask the taste of the vegetables, making it easier for children to consume them. Similarly, you can make homemade popsicles using fruit and vegetable blends.
These frozen delights can be packed with hidden veggies, such as a banana-spinach smoothie or mixed berry popsicles with hidden carrot or beetroot puree. It’s a creative and sneaky way to get those essential nutrients into your child’s diet.
Sneaky Tip #3 – Adding shredded carrots or courgette to muffins, cakes or bread
Incorporating shredded vegetables like carrots or courgette into baked goods is another clever way to sneak veggies into your child’s meals. The moisture from these vegetables adds texture and flavour to muffins, cakes, bread, or pancakes without altering the taste.
Start by adding small amounts of shredded veggies to your favourite recipes and gradually increase the quantity over time. Carrot muffins, courgette bread, or sweet potato pancakes are examples of delicious treats that can be made healthier by including these hidden veggies.
Sneaky Tip #4 – Baking or air-frying courgette or sweet potato fries
Transforming vegetables into crispy “fries” is a fantastic way to make them more appealing to children. Instead of traditional potato fries, consider baking or air-frying parsnip or sweet potato fries. These alternatives offer a healthier twist while retaining the satisfying crunch.
Simply slice the parsnip or sweet potatoes into fry-like shapes, lightly coat them with olive oil, and bake or air fry them until they become golden and crispy. The result is a tasty and nutrient-packed side dish or snack that kids will love.
Sneaky Tip #5 – Making crunchy beetroot crisps
Beetroot crisps are a fun and nutritious snack that can be easily prepared at home. Beetroot, a nutrient-rich vegetable, can be transformed into crisps with just a few simple steps.
Peel the beetroot and slice thinly with a sharp knife or mandolin. Toss the beetroot with a small amount of olive oil and a small pinch of salt, then bake them in the oven until they turn crispy. Cool on a wire rack.
Sneak Tip #6 – Spiralizing vegetables as noodle alternatives
Spiralizing is a clever way to transform vegetables like courgette, carrots, or beetroot into long, curly strands that resemble noodles. Serving vegetables this way makes veggies more fun and appealing to your child.
The colourful veggie noodles only need to be lightly sautéed or enjoyed raw in salads. Toss them with your child’s favourite pasta sauce or incorporate them into stir-fries for a fun and healthy twist.
Sneaky Tip #7 – Burgers or meatballs with hidden vegetables
Creating burgers or meatballs with hidden vegetables is a fantastic way to make vegetables the star of the meal. Try incorporating a variety of finely chopped or grated vegetables such as carrots, peppers, or mushrooms into your burger or meatball mixture.
The hidden veg not only enhances the flavour but also adds moisture and nutritional value. By combining veg with meat you can create delicious and nutritious alternatives that even the pickiest eaters will enjoy.
Sneaky Tip #8 – Baked vegetable tots or fritters
Transforming vegetables into tasty tots or fritters is a great way to introduce them as standalone snacks or side dishes. Grate vegetables such as potatoes, carrots, or broccoli and mix them with breadcrumbs, eggs, and seasonings. Shape the mixture into small tots or fritters and bake them until golden and crispy.
These bite-sized delights offer a playful way to enjoy vegetables, and they can be easily customised with different flavours and herbs. Serve them with a dipping sauce or as a side dish alongside main meals.
Getting Kids Involved in Preparing Healthy Meals
An effective way to encourage picky eaters to embrace vegetables is by involving them in meal planning, grocery shopping and cooking at home. Allow them to contribute their ideas for meals and let them select vegetables they find appealing at the grocery store or farmer’s market. Let them help in the preparation and cooking process.
This allows them to make choices and take ownership of their food. Teach them about different vegetables, their nutritional benefits, and how they can be incorporated into meals. By involving kids in the decision-making process, they become more interested in the meals and are more likely to try new vegetables.
For more details and tips on this, take a look at my article on getting kids to eat more veg.
Remember to Balance Sneaky Techniques with Increased Veggie Exposure
While sneaky techniques can be effective in getting children to consume more vegetables, it’s also important to gradually increase the visibility of vegetables in their meals. As children become more accustomed to the hidden veggies, gradually incorporate visible vegetables alongside the sneaky ones.
For example, if you’ve been adding pureed carrots to pasta sauce, start including some carrot slices or steamed broccoli florets in the pasta dish. This gradual exposure helps children become familiar with the taste, texture, and appearance of vegetables, ultimately increasing their acceptance and enjoyment.
Also Remember to Set a Positive Example by Eating Your vegetables
Children often copy the behaviours and habits they observe from their parents or caregivers. So we need to set a good example by including vegetables as a prominent part of our own meals and demonstrating our enjoyment of them. Make a point to share the experience of eating vegetables together as a family and avoid any negative comments.
When children see you enjoying vegetables, they are more likely to follow suit. Or if your child’s friend likes vegetables try inviting them over for a meal. Your child may respond positively to seeing their friend happily tucking in.
By balancing sneaky techniques with encouraging veggie exposure, you create a holistic approach to developing your child’s love for vegetables. Gradually increasing the visibility of vegetables, introducing new varieties, and setting a positive example all contribute to fostering a positive relationship with vegetables.
This approach not only ensures a well-rounded and nutritious diet for your child but may also cultivate a lifelong appreciation for the wide variety of flavours and benefits that vegetables provide.
Getting children to eat vegetables can be a challenging task, but with a little creativity and these sneaky techniques, it becomes easier to ensure that your child gets the essential nutrients they need. As parents, it’s important to be persistent and creative when it comes to incorporating vegetables into your child’s diet.
The sneaky techniques discussed in this article offer effective ways to overcome picky eating habits. However, it’s equally crucial to gradually increase the visibility of vegetables in meals, introduce new varieties, and lead by example.
By involving your child in the meal planning, grocery shopping, and cooking process, you also allow them to make healthier choices and develop a positive relationship with vegetables.
Why not try out the suggested techniques and experiment with different vegetables and recipes. Check out my 10 meals for picky eaters. Remember, every small step counts towards creating a more vegetable-rich diet for your child.
Stay patient, celebrate successes, and focus on fostering a positive and enjoyable environment around healthy eating. With time and persistence, I’m sure you can help your child embrace vegetables, setting them up for a lifetime of good health and well-being.
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